In recent years, more and more welcomed by the people of various fruit juices, fresh fruit juice streets gradually replace milk become the people shopping beverage of choice, along with the popular as well as fruit juice, a lot of people think that even juice than a full fruit also healthy. Fruit juice drink really more healthy?
Fruit contains vitamin C and other vitamins, minerals and phytonutrients polyphenols, a large number of scientific studies found that eating fruit can reduce the incidence of diabetes, cardiovascular disease, cancer and other diseases, for many health benefits. Because of this, the world recommend that people eat enough fruit every day, such as diet Pagoda Chinese residents recommended to eat 200-400 grams of fruit per day, the US Dietary Guidelines recommend adult males eat fruit every day 2 cups (2 cup), while adult women per day eat fruit 1.5 cups (1.5 cup) (1 cup is approximately 237 ml, see the note at the end of the article).
However, fruit juice and how to make it? In fact, whether healthy juice but there is a dispute in which the biggest controversy is the relationship between fruit juice and obesity and diabetes. Because, fruit juice process will lose a lot of dietary fiber, and fiber provides satiety. This is why one or two is enough to eat fruit, but fruit juice can not wait for a drink barrel. Moreover, the juice often sweet, not low sugar content, drink a glass (200 ml) of pure fruit juice drink into approximately 16-40 grams of sugar, if the drink to juice in addition to three meals a day, do people worry about fattening or diabetes.
In 2008, Harvard University and other scientists of more than 70,000 healthy female nurses conducted a 18-year follow-up study found that weight and at the same habits, the monthly intake of 3 cups of apple juice and juice drink with people risk ratio, diabetes increased by 15% grapefruit juice will bring a 15% rise, while 1 cup of orange juice a day can increase the risk of 24 percent, the researchers also found that overweight people who drank the most juice (20 cups of juice per month) and the fewest people (3 cups of juice per month or less) compared to the risk of diabetes will rise 33%. This study was a lot of controversy and caused panic. However, the British National Health Service (NHS, National Health Service) After the system was evaluated for this study believe that the results of this study are useful tips significance, however, research is flawed, such as the study is easily affected by other factors, so I suggest that you do not worry too much juice.
There are many similar studies. For example, the same US researchers, studies have found that a daily cup of white water instead of juice a day can reduce diabetes risk by 8%. There are many survey found that sweet juices and sweet drinks as will promote obesity. But there are also many studies suggest that drinking fruit juice does not increase the risk of obesity and diabetes. For example, a 2010 study found a lower risk of obesity in the law to drink fruit juice. Adolescent survey also found that drinking fruit juice does not cause obesity. Japanese research studies conducted on more than 20,000 people over 10 years found that drinking 100 percent fruit juice does not increase the risk of diabetes.
2014, a study of 12 randomized controlled trials systematic analysis found that fruit juice consumption did not increase blood sugar and insulin. In the same year, Chinese and American scientists on the relationship between fruit intake and diabetes were systematically analyzed, and found that drinking 100 percent fruit juice and does not increase the incidence of diabetes. Integrated, from the current point of view, appropriate to drink fruit juice and does not increase the risk of obesity and diabetes.
Of course, there are certain benefits of drinking fruit juice. While juicing process will lose some nutrients, but it still contains rich vitamins and minerals, and phytonutrients polyphenols, moreover, it is also easy to drink fruit juice, if it can not eat fruit, fruit juice is also good. 2003--2006 US National Health Survey shows that people who drink fruit juice a day, compared with people who do not drink, they can get more vitamin A, vitamin C, folic acid, magnesium and other nutrients.
However, it should not drink fruit juice. Under the same conditions of heat and dietary fiber, satiety stronger than fruit juice into juice. Because the fruit is solid state, the need to chew, slow gastric and the juice is in a liquid state, without chewing, the stomach emptying fast rate of absorption in the gut too quickly. Drink juice much faster than the speed of eating fruit, drinking juice and being brought far less than the full sense of eating fruits brought full. A half cup of apple juice can only juice (disposable cups), a glass of juice in about two apples sugar, but drink a glass of juice quickly and easily, Kendiao two apples, it is more difficult, especially for some for girls. Therefore, it is easy to drink fruit juice drink, energy consumption will be more. For example, studies have collected 1984--2008 years, more than 180,000 nurses data analysis found that eating two servings of fruits a week, lower incidence of diabetes by 23%, but 4 parts juice drink per day, their risk of diabetes but to 21%, which also reminds us that the juice or drink in moderation.
On the whole, "drink" are no better than eating fruits and whole fruit, if possible, should try to eat the whole fruit. However, easy to drink fruit juice, also contain rich vitamins and minerals, if you really do not want to eat fruit, fruit juice is a good choice. However, the high sugar content of fruit juice, satiety poor, easy to drink, must be careful not to drink.
Need to be reminded that, if it is to drink fresh fruit juice, must pay attention to safety. Because the juice may also be bacterial contamination, how careless drink is likely to be uncomfortable. Recommend purchase fresh fruit juice in the streets, the best choice of health conditions are good places to buy, if it is their home since the juice, it is best not to squeeze too much time, how much is the best drink to much press, not long-term storage.
Note: The "cup" is a very common informal units of measurement in the United States and Europe. Because informal, and there is no uniform international standards, the minimum is about 200 ml, 284 ml can go to the biggest. Commonwealth countries cup is 250 ml, the American diet is half pint glass, which is 237 ml, but the legal definition used on food labeling is 240 ml, Japan cup is 200 ml
References:
... Lydia A. Bazzano, Tricia Y. Li, MD, et al Intake of Fruit, Vegetables, and Fruit Juices and Risk of Diabetes in Women Diabetes Care Jul 31 (7): 1311-1317.
The NHS. Fruit Juice and of the type 2 Diabetes. Http://www.nhs.uk/news/2008/07July/Pages/Fruitjuiceandtype2diabetes.aspx An Pan, Vasanti S Malik, Matthias Schulze B, ET Al. Plain-Water Intake and Risk of type 2 diabetes in young and middle-aged women Am J Clin Nutr Jun 95 (6):.. 1454-1460.
Mark A. Pereira, Victor L. Fulgoni III Consumption of 100% Fruit Juice and Risk of Obesity and Metabolic Syndrome:. Findings from the National Health and Nutrition Examination Survey 1999-2004 Journal of the American College of Nutrition, 2010, 29 (. 6):. 625-629O'Neil CE, Nicklas TA, Rampersaud, GC, Fulgoni, VL 100% orange juice consumption is associated with better diet quality, improved nutrient adequacy, and no increased risk for overweight / obesity in children Nutrition Research. 31: 673-682.
Ehab S. Eshak, Hiroyasu Iso, Tetsuya Mizoue, et al. Soft drink, 100% fruit juice, and vegetable juice intakes and risk of diabetes mellitus. Clinical Nutrition 32 (2013) 300-308.
Wang B, Liu K, Mi M, Wang J (2014) Effect of Fruit Juice on Glucose Control and Insulin Sensitivity in Adults:. A Meta-Analysis of 12 Randomized Controlled Trials PLoS ONE 9 (4): e95323.
Xi B, Li S, Liu Z, Tian H, Yin X, et al (2014) Intake of Fruit Juice and Incidence of Type 2 Diabetes:. A Systematic Review and Meta-Analysis PLoS ONE 9 (3):. E93471.
. Carol E O'Neil, Theresa A Nicklas, Gail C Rampersaud, et al 100% Orange juice consumption is associated with better diet quality, improved nutrient adequacy, decreased risk for obesity, and improved biomarkers of health in adults: National Health and Nutrition . Examination Survey, 2003-2006 Nutrition Journal 2012, 11: 107Isao Muraki, et al Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies BMJ 347:.. f5001.
Image Text copyright is forbidden! Business cooperation and license, please contact zhidaoribao@baidu.com, daily newspaper Baidu know all legal rights reserved.
Article Source: Baidu know daily (http://zhidao.baidu.com/daily)
Original link: http: //zhidao.baidu.com/daily/view id = 3420?